6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM
B. For Time [16min cap]
100-75-50 Double-Unders
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
21-15-9 Dumbbell Snatch (50/35)
75-50-25 Double Unders (Rx+ 21-15-9 Triple Unders)
Post load for squats and time for the WOD. Ex: 115#, 13:10 Rx+
And coming tomorrow…
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
At Home
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed 6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
At Home
A. EMOM 12
Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)
B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+
And coming Saturday…
Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.
At Home
Partner WOD
12 Rounds [24 Minute Cap]
6 Broad Jumps (4/3ft)** — Partner holds dumbbells farmer’s carry (50’s/35’s)
9 DB Front Squats (50’s/35’s) — Partner handstand hold
12 Straight Leg Raises — Partner holds dumbbells front rack (50’s/35’s)
Post time to complete WOD. Ex: 14:10 L3
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4: 20 sec Max GHD Sit Ups
B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)
At Home
A. EMOM 12
Minute 1: 20 sec Max 20ft Shuttle Sprints
Minute 2: 20 sec Max Double Unders
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max Weighted Straight Leg Situps (50/35)
B. 4 Rounds [16min cap]
200m Run
10 Dumbbell Power Cleans (50’s/35’s)
100m DB Front Rack + Farmer’s Carry (50’s/35’s)
Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael 10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders
At Home
2 Rounds [22min cap]
35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders
Post time for the WOD. Ex: 13:10 Rx
And coming tomorrow…
A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
At Home
A. EMOM 12
Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)
B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest
Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest
Post load for squat. Ex: 310#
And coming tomorrow…
2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders
At Home
2 Rounds [22min cap]
35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round
At Home
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round
Post time for the WOD. Ex: 18:28 Rx
And coming tomorrow…
A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest
Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
4 Rounds [18min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)
At Home
4 Rounds [18min cap]
400m Run
4 Devil’s Press (50’s/35’s)
12 Burpee Broad Jumps (4/3ft)
Post time for the WOD. Ex: 14:20 Rx+
And coming tomorrow…
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round
At Home
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
At Home
A. Single Leg Tempo Deadlift:
5 x 3/3 at Tempo: 3033
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+
And coming Saturday…
Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)
1 Minute Rest Between Each Round
All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.
Post total Clean & Jerk. Ex: 68 Rx+
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. EMOM 12
Min 1: 5 GHD Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip Ring Hold
B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (95/65) (Rx+ 115/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]
At Home
A. EMOM 12
Min 1: Weighted Straight Leg Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip DB Bent Over Hold
B. For Time [12 Minute Cap]
20 DB Bent Over Row (50’s/35’s)
40 DB Glute Bridge Floor Press (50’s/35’s)
20 DB Bent Over Row
[EMOM including 0:00 complete 10 Jumping Lunges]
Post time to complete WOD. Ex: 10:15 Rx+
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael 10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups
At Home
A. Weighted Squat Jumps
5 sets of 3
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming tomorrow…
A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
At Home
A. Single Leg Tempo Deadlift:
5 x 3/3 at Tempo: 3033
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Hip & Shoulder Activation
B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Scaled 65/45
Rx 95/65
Rx+ 115/80
At Home
B. For Time [16 Minute Cap]
10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat
Rx (50’s/35’s)
Post time for WOD. Ex: 9:48 Rx
And coming tomorrow…
A. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups
At Home
A. Weighted Squat Jumps
5 sets of 3
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold
At Home
A. 5 Rounds [12 Minute Cap]:
6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
And coming tomorrow…
A. Hip & Shoulder Activation
B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Scaled 65/45
Rx 95/65
Rx+ 115/80
At Home
B. For Time [16 Minute Cap]
10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat
